Eating Right During Your Menstrual Cycle

It is very important for women to pay attention to what and when they are eating certain types of foods during there premenstrual and menstrual cycle. Of course, certain foods are better for their pure nutritional value. They can also assist in the hormonal fluctuations and pains that a woman’s body goes through during these times of the month.

Not only is it important to pay attention to what you are eating, but also pay attention to the time of the day in which you eat different foods as this can play a role as well. The menstrual cycle can last anywhere from 4 to 8 days so planning a regiment based around this can make a big difference in your energy level, mood, and level of comfort when enduring this 12 times a year.


For breakfast it is best to eat fruits. This will help to satisfy any cravings for sweets early on in the day. One of the side effects of having your period is food cravings in general, and cravings for sweets in many cases. Some of the most beneficial fruits to eat can be: blackberries, blueberries, concord grapes, cranberries, and watermelon.

Mixing these into a smoothie might be a better idea so that it goes down smoothly and is easier on the stomach to digest. Fruits play a large part in every person’s diet and are great for the skin and for your metabolism. The sugars that your body needs on a daily basis should be obtained from fruits.

healthy menstrual cycle

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Sandy Austin


Many people tend to eat their protein for dinner. In actuality, having meat during the peak hours of the day is better on your digestive system. Eating meats for lunch will help you obtain the sustaining nutrients your body needs to function throughout the day. Your body is more awake and active during this period so it’s easier for it to digest and metabolize them. This being said the meats you eat should be very lean. Bloating and sick stomach are also very common side effects of your monthly menstrual cycle.

A lot is happening internally that makes your organs sensitive and soar at times. Having a lean meat and side of vegetables would be an ideal meal for the mid day. Some veggies to note are: beets, burdock, hijiki, kale, kelp, mushrooms, and water chestnuts. Good lean meats are obviously chicken but also pork, duck, and very lean ground beef sparingly.


Dinner meals should be eaten a couple hours before bed time to allow your body to digest your meal fully. This will avoid sick stomach and bloating the next morning and poor sleep as well. Soft foods at night are good to have, such as soup and salad or even yogurt. Things that will be easy going down and soft on your digestive system are better for the evening.

You should save your breads and other grains for breakfast and lunch. They contain simple sugar carbohydrates and are better to have while your body is awake and on the go. A woman’s body is very delicate and reactive during these times. Figuring out what your body can handle and benefits from the most, will help tremendously in dealing with the symptoms associated with premenstrual and menstrual cycles.

Rebecca Borchers is a UCF transfer from FIU. She is originally from Southampton, UK and is a hospitality major who’s looking into event management. She is a world traveler who has a passion for volunteering and loves her dachshund. Rebecca currently writes content and blogs for Rejuve Health in Orlando, Florida.